For Your Health

Fight the Flu

It’s about that time of year again, folks! It’s when you hear sniffles and coughs in the quiet library or during your midterm. The time of year when all you want to do is curl up in your bed with a hot drink and watch Netflix (okay maybe not the hot drink with this 20 degree weather). Catching a cold during the school year is bad news. It can make it harder to pay attention in class or study for your upcoming exams. I’m here to pass on some helpful tips to kick that cold to the curb.

The best way to prevent a cold or flu is to make your immune system strong. Here’s how:

#1: Wash your hands. Did you know the cold virus can live on surfaces for HOURS? I’m talking cell phones, door knobs, pens, you name it.

#2: Get enough sleep. If you sleep less than 7 hours regularly, you are putting yourself at risk of catching that cold! Aim for 8-9 hours every night. Start studying early so you don’t have to pull all-nighters, my friends.

#3: Load up on your fruits, veggies and protein. This means eat according to the healthy plate model that I talked about last month: ½ plate veggies, ¼ plate protein, ¼ plate starchy foods.

#4: Exercise regularly. This can also reduce your stress levels, which weakens your immune system.
If you’re already sick, here are the next steps:

Have a hot drink. This means hot water, tea, soups and broth which will help your sore throat.

Eat some chicken soup! Research has shown that it improves some of the common cold symptoms. Mom was right, I guess. Did you know Leonard dining hall serves chicken noodle at lunch and dinner every day? Try adding some extra veggies to boost the benefits.

Many studies suggest 2000mg Vitamin C per day may reduce the length of a cold. You can take a supplement, or just eat raw fruits and veggies that are loaded with it! Bell peppers, dark leafy greens, broccoli, berries, kiwi fruit, citrus fruits and peas are particularly high in Vitamin C.

Stress Survival: Going the Extra MILE

By: Katlynn Ferreira, Sodexo Dietetic Intern – September 2017

Imagine riding a bike along an undulating trail. You see uphill trail ahead, embrace for it, adjust gears and pedal with extra effort. You conquer the incline and can enjoy the effortlessness going downhill. The outcome is rewarding and builds endurance and strength.

However, imagine there is no downhill and you must continue pedaling at high intensity for a prolonged period. It’s painful, increases tiredness, and can lead to injury.

When stress becomes chronic, it really does a number on you like a never-ending uphill bike ride. It can reduce your performance, ability to focus and recall memory, alters emotions and creativity, increases agitation, causes difficulty sleeping, disrupts hormones, and impacts your heart health. You may be more inclined to adopt certain behaviors to soothe your anxiety such as sleeping too much or too little, drink caffeine or alcohol, or maybe withdraw from social events. More often than not, such actions worsen stress.

Listen to Dr. Vivek H. Murthy, U.S. Surgeon General discuss risk factors, therapeutics, and thoughts on increased stress in America.

Go the extra MILES to overcome anxiety.

M: Meditation and mindfulness help you to clear thoughts, become grounded, and be more present in the moment. There are many benefits to relaxation; find what works for you.
I: Interact with family and friends, face-to-face. Social media’s perfect images can set unrealistic standards, so limit your time scrolling through newsfeeds.
L: Listen to podcasts or music while walking to class, riding the bus, or while working on assignments. Better yet, find a peaceful outdoor spot to do nothing but listen.
E: Exercise of any kind can boost mood and improve oxygen and blood flow to the brain. Got 20 minutes before class? Put on a favorite song and dance it out.
S: Sleep, especially as a student, is just as important to pencil into your agenda as studying for exams. You couldn’t use your phone, tablet, or laptop without charging it, the same goes for your brain to keep you fully-charged.

Mindful Offering

Mindful offerings meet stringent nutritional criteria based on the Dietary Guidelines for Americans. Each meal part is limited in calories, has fewer than 30% of calories as fat, fewer than 10 % of calories as saturated fat, and is restricted in sodium, and cholesterol. Chefs in our test kitchen develop recipes to meet these criteria in delicious fashion! Look for the Mindful icon to indulge in the healthy and delicious items offered at each meal.

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Being well and eating well means becoming aware of choices and making the right decisions to achieve a better today and a better tomorrow. Your Sodexo dining team is committed to offering you a wide range of options for a healthy dining experience. From recipes that include the most nutritious mix of ingredients to offering educational resources for positive lifestyle habits, healthy options are the result of a team dedicated to advancing the well-being of the entire campus community.

Another important part of our focus on health and wellness is the use of seasonal menus, featuring fresh and healthy ingredients - many of which are grown by local or regional farmers. Every season has its own unique produce that is showcased in delicious signature dishes to highlight the distinct flavors and natural appeal of seasonal items.

For students who have special dietary and nutritional needs we have informational resources and customized menus to address your needs. These menus meet the strictest compliance standards, without sacrificing flavor, texture or presentation.

Sodexo's nutrition icons make it easy to identify healthy choices

Look for these nutrition icons on the foods being served on your campus to help you meet your dietary needs or desires. If you need assistance finding the right types of foods for you, please reach out to your on-campus Sodexo manager or chef.

If you have additional dietary questions, please contact us so we can help! Sodexo has registered dietitians ready to answer your questions and help you make healthy choices.